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Gwen

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Clean and Jerk (6 x 2) Doubles this week, Improve upon last week. Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for

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6 min cap is back….and now its 5.

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Ankle or Triceps Overhead Squat (3 x 5) P: Metcon (Time) For time: 20x OHS 155/105 40x Bar hop burpees Cap: 5 min Rx+ = 185/125 and 50 burpees F: Metcon (Time) For time: 15x OHS 115/85 30x Bar hop burpees Cap:

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ROW/PP/GHD

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility OH Lat or Couch Metcon (AMRAP – Rounds and Reps) AMRAP – 15 150m Row 10x Push Press 155/105 20x Ab mat Sit Up Rx+ = GHD sit up Rest as needed then either…. 15 minutes to complete 5x sets of strict

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SPRINTSSSSS

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Skill Double under practice and DB movement review Metcon (AMRAP – Reps) 8 rounds for reps. AMRAP – 2 10x DB Power Clean 50/35 10x Walking Lunge (each leg)50/35 Max DU’s Rest 2 minutes *Add 2x DB Power cleans each rd. (finish with

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Burn it off

CrossFit Lykos – CrossFit GPP Metcon (Time) For time: Buy in = 1000m Row 5 rounds 5x Rope Climb ( or 10x Pull up) 20x Wall Balls 40x Double Unders Cash out = 500m Row

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Turkey Day!

CrossFit Lykos – CrossFit GPP Metcon (AMRAP – Rounds and Reps) Alternate movements with a partner. AMRAP – 23 11x Sit up 11x Box Jumps 11x TTB 11x SDLHP w/KB – 62/44 11x DB – Hang Cluster 50/35 Cluster = squat clean thruster. RX+= Ghd sit up.

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Squatttttssssssss

CrossFit Lykos – CrossFit GPP Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Weightlifting Back Squat (3, 3, 3, 2, 2, 1, 1) Metcon P: Metcon (AMRAP – Reps) Death by body weight back squats Min 1 – 1 rep Min 2 – 2 reps Continue adding 1 rep each min till you fail

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EMOM

CrossFit Lykos – CrossFit GPP Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Mobility Weightlifting Clean and Jerk (6 x 1) Metcon Metcon (AMRAP – Reps) 20 min emom even minutes – 15 burpees odd min – 25 Ground to overhead 45#/25# plate Must stay on the minute. Score = Low rd of burpee +

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Monday

CrossFit Lykos – CrossFit GPP Warm-up Run/Dynamics (No Measure) 400m Run Group Dynamics Gymnastics Handstand walk (Just practice ) Record max distance unbroken Muscle-ups (Max unbroken set ) Metcon P: Metcon (3 Rounds for reps) Nate ish 3 rds 6 min amrap 4 chest to bar (2 mu = rx+) 4 hspu (strict = rx+)

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Attached at the Hips

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics WOD Partner Deadlifts P: Metcon (Time) Chipper For time (Teams of 3) Buy in 300 DUs (1 rope per team) — 100 Synchronized Overhead Plate Lunges (45/25) 80 Alternating Box Jumps (24/20) 50 Partner Deadlifts (315/225) 80 Synchronized T2B 100 Partner Med ball

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Back Squats THEN Karen????? What is leg day?

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Couch WOD Back Squat (Build to heavy 5) P: Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# F: Metcon (Time) Scaled Karen For Time: 100 Wall-Ball Shots, 14/10focus on form, target optional

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DU

CrossFit Lykos – CrossFit GPP Row/Dynamics (No Measure) Row 400m Group Dynamics Mobility Ankle prep Skill 10 minutes Double under practice or pick a weakness to work on WOD Metcon (AMRAP – Rounds and Reps) AMRAP – 7 Cal Row Rest 3 minutes AMRAP – 6 Burpees Rest 4 minutes AMRAP – 5 Double unders

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